Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Plated External Rotations
5 Wall Squats
10 Banded Face Pulls
5 Grasshoppers/Leg
15 PVC Pass Thrus
+
200 M Run
Metcon
A.: Metcon (Weight)
Health/Function: EMOM For 12 Minutes:
Evens: :30 OHS Practice To Box
Odds: 5 DB Hang Power Snatch Per Arm
Every 2 Minutes For 12 Minutes:
Performance(RX): 2 Power Snatch+1 Hang Power Snatch+1 OHS
Competition/Sport(RX+): 2 Squat Snatch+2 OHS
B.: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*Performance: Scale OHS Weight To Only 1 Break Per OHS Set
Health/Function
15 Minute AMRAP:
200 M Run
10 Single Arm Left DB Lunges
10 Single Arm Right DB Lunges
Cool Down
*Pec Against Cage W/ Lax Ball
*Grasshopper Hold
*Shoulder CAR Hold
